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30 MINUTE PHYSIQUE
Maximizing our physiques with 30 minute workouts
I'm a practical garage gym bro & certified personal trainer. I focus on effective, time efficient workouts to build muscle and lose fat, so you look and feel better.
On this site, I am specifically focusing on promoting the "30 Minute Physique" lifestyle, and will be sharing my journey of getting as jacked as possible via 30 minute workouts.
Check out my Gumroad page to join my email list and peruse my ebooks and programs for sale: https://garagegymbro.gumroad.com/
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Focus on These 3 Things for the Perfect Fitness Plan
The longer I lift weights and coach, the less I worry about optimization for strength and/or hypertrophy. I increasingly focus on: 1. Repeatability (ie, sustainability over the long term) 2. Efficiency (time, convenience, and energy) 3. Sense of Enjoyment! (FUN) Focus more on what you enjoy, what equipment and time you have access to, and what you'll willingly do week after week for years into the future. Those parameters may change over time. Right now, the gym machines, ba
30minutephysique
Apr 41 min read
Simple Gym Equipment and Simple Exercises Simply Work
(This quick article is showing the proof is in the pudding, supporting what I spoke about in this article: https://www.30minutephysique.com/post/training-with-minimal-equipment-is-not-complicated ) Guess what? As per usual, my last 3 sessions have included exclusively dumbbell or kettlebell exercises. Push Day on Sunday: dumbbell see saw overhead presses, weighted pushups (dumbbells attached around my back via lifting belt), dumbbell skull crushers, dumbbell lateral raises. L
30minutephysique
Mar 102 min read
Training with Minimal Equipment is NOT Complicated
People try to act like training with minimal equipment – like using only kettlebells or dumbbells – requires some magical, secret, unique programming formula. When I say people, I basically mean "grifters." Because honest, intelligent, well-meaning people understand that training with a "minimalist setup" or with "only dumbbells/kettlebells" is no different than training at a fully stocked gym. Training with bodyweight/calisthenics don't require any unique, absurd differences
30minutephysique
Mar 42 min read
2 Sets per Exercise for Muscle and Strength?
I continue to find that I am a 2-set-pony. I'm smoked after 2 sets of an exercise. Partially because I tend to go pretty hard on each set. Partially because I think I'm just predisposed to responding better to lower volumes. Yet, it also may just be a result of the fact that I've been strength training for a while now, and have become pretty efficient at contracting a higher percentage of my muscle fibers on a per set basis than when I was a newer lifter and didn't have as
30minutephysique
Feb 235 min read
Lesson: More is NOT Better
This isn't so much a lesson as it is a reminder. But it's too late to change the title now, so roll with it. As an "abbreviated training" advocate, I like to think I've always – at least since I first started writing long form content online, circa 2020 – stressed the idea of more is just more, not necessarily better. Compared to many of the people in the Hard Gainer/Abbreviated Training camp — I'm probably a little closer to the "moderate volume" end of the spectrum. But, i
30minutephysique
Feb 115 min read
Exercise and TV Protocol
Watching football today? Cool. Me too. During commercials do 10-15 pushups or 10-15 squats (or split squats). First commercial break is squats. The following break is pushups. It's easy, but after a few hours of watching, you'll accumulate a whole bunch of pushups and squats. Want to add a little more variety? Add 10 kettlebell swings or even some burpees into the mix. Do 1 exercise per commercial break. Rotate through those exercises every 2-4 commercial breaks. I just did
30minutephysique
Jan 251 min read
Here's a 20 Minute Leg Workout for You
01/10/2026 Workout of the Day. Legs Warm up: 1-2 sets of any ab exercise. Ex 1: Bulgarian split squats-2×10-15 Ex 2: 2 hand kettlebell swings-2×15-20 (go heavy) Ex 3: heel elevated narrow stance squat-2×15-20 (go deep; knees way forward) Ex 4: calf raise-2×15-25 Total Time = 20 minutes Protein shake + apple consumed. Off to walk along the river for a bit. Prioritize your health every day. It's the only thing you truly own.
30minutephysique
Jan 101 min read
January Lifting Club and Lift & Read Book Club, Issue 17
Lifting Club: PPL 4X This is the program we're running in the "30 Minute Physique New Year Kick Start Challenge," which you can learn all about here: https://www.30minutephysique.com/post/the-30-minute-physique-new-year-kick-start-challenge-1 It's straight forward and each session should take just around 20-30 minutes. I often clock these sessions in the 15-20 minute range when I'm doing just 2 sets per exercise and limiting my rest periods to just 1-2 minutes. Train 3-6 d
30minutephysique
Jan 48 min read
Choose Your Path to Fitness
Here's a sample of 2 unique ways to skin a cat. By, "skin a cat," I'm specifically referring to "strength/hypertrophy training." Obviously. (There are other ways, aside from the 2 examples I'm using – specifically the in-between, moderate approach. But for the purposes of this little discussion, we'll address the following 2 opposite approaches). Both ways will give results assuming your exercise selection and effort are decent. Way 1: train frequently, but briefly. This coul
30minutephysique
Dec 31, 20251 min read
Get Your Body Moving
I woke up this morning and you know what that means. Get the coffee brewing and the body moving. 10 Hindu squats 10 glute bridges 10 dead bugs 10 pushups I'm a big fan of quick little workout snacks throughout the day. Often I do them without structure – just going based off what I feel like. But, my “first-thing-in-the-morning” workout snack – which I call my morning recharge – is a little different in that I always do the same 4 exercise variations every morning within 30 m
30minutephysique
Dec 30, 20252 min read
The 30 Minute Physique New Year Kick Start Challenge
Kick off the New Year with this simple, reasonable, and habit building 31 day challenge. https://garagegymbro.gumroad.com/l/hvakns This isn't another vague resolution. It's a 31-day, step-by-step challenge built on four pillars: 1. a proven Whole30 nutrition reset 2. a potent 30-minute lifting program 3. a daily walk 4. and a 5-minute morning recharge. If you can commit to 30 minutes a day, you can build your best physique. Download the free guide and start your transformati
30minutephysique
Dec 23, 20251 min read
Pushup Standards
Since we've all been talking about pushups the past couple months, I figured I'd share a handy dandy “Pushup Standards Chart.” I have ALL my clients (except 2) do SOME form of pushups (and pullups) in some way, shape, or form. (There's always a regression or progression for everybody). This chart helps guide our goals. It provides a good north star. There has been some drama, though. I have several clients over the age of 70 – most of which do pushups – and they are very dist
30minutephysique
Dec 19, 20252 min read
The Best Way to Workout and Progress as an Adult
Become obsessed with optimizing your fitness with just 20-30 minute workouts. Your energy will improve. Your consistency will improve. Your intensity during training will improve. And lo-and-behold, after all that, it's easy to see how you're results will improve. Structure training so you get the most out of a shorter training window and I guarantee you'll have more fun training and will achieve greater long term results – not just greater muscle results – but greater gener
30minutephysique
Dec 16, 20254 min read
Habits Require Mindless Discipline
When developing a new habit, you can't accept any excuses to not do it. No skips allowed! For example, today – Sunday – I woke up sore, stiff, and achy all over. I really didn't want to do my quick morning recharge while my coffee was brewing. I didn't feel like getting down on the floor and doing a squat pattern x 10 reps, a glute bridge x 10 reps, an ab exercise x 10 reps, and pushups x 10 reps. I also didn't really want to do my morning reflection. Truth is, I didn't rea
30minutephysique
Dec 14, 20252 min read
Make your Pushups EVEN More Effective
Rest pause sets pair wonderfully with pushups. Do a set to failure, rest 15-20 seconds, do another set to failure, whimper about how fatigued your chest and triceps feel. Rest a couple minutes and do it all again. If that didn't make sense, let me explain again, slightly differently: do a normal set of pushups with great form. When you can't maintain form and complete another rep, stop the set. But only rest for 15-20 seconds. Then do as many reps as you can again (you'll pro
30minutephysique
Dec 11, 20253 min read
December 8, 2025 Workout of the Day
12/08/2025 Workout of the day Warm up: raking and cleaning out the gutters Ex 1: standard split squat-2x10/10 Ex 2: single leg glute bridges (weighted)-2x12/12 Ex 3: box step up to reverse lunges (SURLs)-2x8/8 Ex 4: standing calf raises-2x25-30 Ex 5: hanging leg raise-2x10-15 Total Time = 23 minutes Quick – but productive – leg session today. Those SURLs are a super underrated exercise. I'll write a full break down some other time, but I'll also attach a training video from
30minutephysique
Dec 8, 20252 min read
December 6, 2025 Workout of the Day...and then Some
12/06/2025 Workout of the Day Push Day! No need for a warm up today. Ex 1: single arm kettlebell clean & press-2x5-8 Ex 2: EMOM pushups-10 sets x 6-12 reps every minute on the minute for 10 minutes Ex 3: single arm cable pushdowns-3x6-10 Ex 4: single arm kettlebell or dumbbell upright rows-3x10-12 Total Time = 24 minutes, 38 seconds It's been a good day. I've been a little lazier than usual, watching football and hanging out. Yet, when I unpack the day I still think it's been
30minutephysique
Dec 6, 20252 min read
Resistance Training is Mandatory!
You've got to be resistance training. It doesn't matter if it's free weights (barbells/dumbbells/kettlebells), machines, bodyweight (aka, calisthenics), resistance bands, sandbags, cables, other humans, etc. Do what you can with what you have or prefer to use. But you need to strength train – in some fashion – at least a couple days per week. This is healthcare. Take care of yourself. And yes, it should feel a little uncomfortable. Gravity's a real....nuisance. Embrace the
30minutephysique
Dec 6, 20252 min read
December 1, 2025 Workout of the Day
12/01/2025 Workout of the Day. Push Session Warm up: ab wheel rollouts, glute bridges, and 3 minutes of Indian club heart swings Ex 1: see saw overhead press-2x8-10 Ex 2: 10 Minute EMOM Pushups-10x6-12 reps per set, every minute on the minute Ex 3: kettlebell rolling tricep extensions-3x8-10 Ex 4: seated dumbbell lateral raises-3x10-15 Total Time = 29 minutes. (Not including warm up) I followed up the session with a couple sets of 30 second hangs from the pullup bar. 6-12 re
30minutephysique
Dec 2, 20251 min read
My 2 Minute Morning Recharge Session
Here's my current 2 minute morning recharge while I'm brewing my coffee: 10 Hindu squats* 10 glute bridges (holding 5 seconds each rep) 10 pushups *If you don't like or are uncomfortable doing Hindu squats, do air squats or step ups x 10 reps (per leg if step ups), instead. I do just 1 round most of the time. If you want to do more, cycle through for as many rounds as you want, or, as I've done in the past, set a timer for 10-15 minutes and do as many rounds as you can in tha
30minutephysique
Nov 14, 20251 min read
HELLO
I'm a practical garage gym bro, who happens to also be a certified personal trainer, strength & conditioning coach, and an uncertified writer. I promote simple, but effective practices to maximize strength, hypertrophy, and body composition.
On this site, I am specifically focusing on promoting the "30 Minute Physique" lifestyle, and will be sharing my journey of getting as jacked as possible via 30 minute workouts.
Check out my Gumroad page to join my email list and peruse my ebooks and programs for sale: https://garagegymbro.gumroad.com/
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